Saturday WOD – 051014

Sarah

Sarah at the Barbell Beatdown

WCCF BRING YOUR FRIENDS AND FAMILY DAY – TODAY SATURDAY, MAY 10th at 9:15am! Bring Friends, family, coworkers, strangers – literally anyone who is INTERESTED in trying CrossFit. We created a Facebook event for this one, so share it on Facebook and get your friends to RSVP! ALL OF YOU RSVP TOO PLEASE!

Afterwards, get them to sign up for our May On-Ramp Program!

WORKOUT OF THE DAY

Fitness
1. Jerk Technique Practice

2. Metcon
800m Run
50 Burpee Pull-ups
800m Run

For time. There will be a Partner Version of this WOD for our Beginners.

Performance
1. 15 minutes to Work up to a 80% Snatch (establish a 1RM if feeling good)

2. 15 minutes to Work up to a 80% Clean (establish a 1RM if feeling good)

3. 15 minutes to Work up to a 80% Jerk (from rack) (establish a 1RM if feeling good)

4. Bench Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

5. 3xME Deficit HSPU 6/4″

6. Metcon
For time:
Run 800m
30 Muscle-Ups
Run 800m